mymindbodybaby
Michelle | Fertility coach
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Helping women get pregnant faster with evidence-based strategies
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The body’s internal clock, known as the circadian rhythm, plays a vital role in controlling hormone production and reproductive health. Allowing your eyes to absorb the soft morning light (without glasses) sends a strong signal to your brain, indicating it’s time to wake up and initiate the day, supporting the essential natural rhythm that helps regulate hormones.
☀️☀️Want more hormone regularing hacks? Send me a message with the word “hormone”☀️☀️
#hormonebalance #hormonehealth #ttc #fertilitycoach #fertilitysupport #nutritionist #circadianrhythm
☀️☀️Want more hormone regularing hacks? Send me a message with the word “hormone”☀️☀️
#hormonebalance #hormonehealth #ttc #fertilitycoach #fertilitysupport #nutritionist #circadianrhythm
Research has shown us that spending time in nature helps reduce stress.
This is important for overall well-being but especially for those who are trying to conceive.
Use the technique in the video when you need a reset. Do this along with 10 belly breaths and I guarantee you will feel more relaxed.
Follow for more hormone balancing tips.
#fertilitycoach #fertilitycoaching #ttccoach #fertilitynutritionist #hormonebalance #reducecortisol #reducecortisolreducestress #progesterone #insulinresistance #pcosawareness
This is important for overall well-being but especially for those who are trying to conceive.
Use the technique in the video when you need a reset. Do this along with 10 belly breaths and I guarantee you will feel more relaxed.
Follow for more hormone balancing tips.
#fertilitycoach #fertilitycoaching #ttccoach #fertilitynutritionist #hormonebalance #reducecortisol #reducecortisolreducestress #progesterone #insulinresistance #pcosawareness
PCOS sisters listen up!! ⬇️
According to the Rotterdam criteria, you need to meet a minimum of 2/3 of the following criteria to be diagnosed with PCOS. 1. Irregular or absent periods 2. Elevated androgen hormones as seen clinically such as male pattern hair growth or in your blood work 3. Polycystic ovaries as seen on ultrasound.
If you do fall within this criteria, it’s important to seek out further testing/support to ensure you get a good handle on this condition.
WHY? How do you know WHAT to do if you don’t know WHAT the root issue is?
One non-negotiable for me is blood work with all my clients. This helps us to understand the main underlying factors of this hormonal condition and that is the key for developing a plan that makes sense for each individual.
One key lab I love having tested is fasting insulin. This tells me a lot about the direction we need to go with their plan.
Comment ❤️ if you havent had this test done!
#pcosawareness #pcos #pcosweightloss #pcosproblems #pcoswarrior #pcosdiet #fertilitycoach
According to the Rotterdam criteria, you need to meet a minimum of 2/3 of the following criteria to be diagnosed with PCOS. 1. Irregular or absent periods 2. Elevated androgen hormones as seen clinically such as male pattern hair growth or in your blood work 3. Polycystic ovaries as seen on ultrasound.
If you do fall within this criteria, it’s important to seek out further testing/support to ensure you get a good handle on this condition.
WHY? How do you know WHAT to do if you don’t know WHAT the root issue is?
One non-negotiable for me is blood work with all my clients. This helps us to understand the main underlying factors of this hormonal condition and that is the key for developing a plan that makes sense for each individual.
One key lab I love having tested is fasting insulin. This tells me a lot about the direction we need to go with their plan.
Comment ❤️ if you havent had this test done!
#pcosawareness #pcos #pcosweightloss #pcosproblems #pcoswarrior #pcosdiet #fertilitycoach
Replying to @R G Temperature will not always be the same day - to - day. There are many things that could be impacting the slight nuances in your temperature.
As long as temp is higher in the luteal phase it does mean you have ovulated 👍🏻
#ovulation #ovulariontracking #lutealphase #fertilitycoach #nutritionist
As long as temp is higher in the luteal phase it does mean you have ovulated 👍🏻
#ovulation #ovulariontracking #lutealphase #fertilitycoach #nutritionist
Replying to @anisa so, to recap.
After ovulation BBT should stay elevated for the majority of your luteal phase.
If it does, then there is a very strong possibility you will have a positive pregnancy test ☺️
#ovulation #ovulationtracking #bbt #basalbodytemperature #basalbodytemperaturetracking #lutealphase #fertilitycoach
After ovulation BBT should stay elevated for the majority of your luteal phase.
If it does, then there is a very strong possibility you will have a positive pregnancy test ☺️
#ovulation #ovulationtracking #bbt #basalbodytemperature #basalbodytemperaturetracking #lutealphase #fertilitycoach
Step 1 - find someone you trust to help you
Step 2- together isolate the blind spots
Step 3 - have that person design a plan that addresses the blind spots using research- based tactics
Step 4 Execute plan
Step 5 Pivot based on results, obstacles, needs
You can do this, there ARE more answers out there.
Drop a 🔎 if you want help isolating your blind spots.
#fertilitycoach #fertilityexpert #fertilityblindspots #mymindbodybaby #fertilityhormones #ttc #getpregnant #getpregnantsooner #getpregnantnaturally
Step 2- together isolate the blind spots
Step 3 - have that person design a plan that addresses the blind spots using research- based tactics
Step 4 Execute plan
Step 5 Pivot based on results, obstacles, needs
You can do this, there ARE more answers out there.
Drop a 🔎 if you want help isolating your blind spots.
#fertilitycoach #fertilityexpert #fertilityblindspots #mymindbodybaby #fertilityhormones #ttc #getpregnant #getpregnantsooner #getpregnantnaturally
Ok so I KNOW what the emotional rollercoaster feels like - if you are TTC, then I know you do too.
One minute you have it locked down -you are feeling positive, motivated, and feel like maybe this is THE cycle…
And the next minute you are spiralling down into the deep, dark abyss.
These highs and lows are like no other.
For me, the mental/emotional turmoil of my fertility journey was one of the hardest aspects. I had the nutrition and supplement on point….but mentally I went for a ride.
It wasn’t until after my IVF and subsequent ectopic pregnancy that I finally said “enough is enough, I’m done”.
I was done running the rate race and trying to navigate one of the hardest things I had EVER been through without help or a strategy.
And guess what…5 weeks after changing my tune, I was pregnant with my almost 5 year old daughter.
Now I teach others who to use research to get their bodies AND MINDS in the right place - to help them off the rollercoaster and onto stable ground.
Ready to get off the rollercoaster? Comment 🎢 below.
#fertilityawareness #fertilityexpert #fertilitycoach #fertilitydiet #fertilitynutritionist #ttc #ttcjourney #mymindbodybaby #fertilitysleep #fertilitystress
One minute you have it locked down -you are feeling positive, motivated, and feel like maybe this is THE cycle…
And the next minute you are spiralling down into the deep, dark abyss.
These highs and lows are like no other.
For me, the mental/emotional turmoil of my fertility journey was one of the hardest aspects. I had the nutrition and supplement on point….but mentally I went for a ride.
It wasn’t until after my IVF and subsequent ectopic pregnancy that I finally said “enough is enough, I’m done”.
I was done running the rate race and trying to navigate one of the hardest things I had EVER been through without help or a strategy.
And guess what…5 weeks after changing my tune, I was pregnant with my almost 5 year old daughter.
Now I teach others who to use research to get their bodies AND MINDS in the right place - to help them off the rollercoaster and onto stable ground.
Ready to get off the rollercoaster? Comment 🎢 below.
#fertilityawareness #fertilityexpert #fertilitycoach #fertilitydiet #fertilitynutritionist #ttc #ttcjourney #mymindbodybaby #fertilitysleep #fertilitystress
I get this question A LOT.
So, here’s the quick and dirty ▶️
If you are basal body temperature tracking to help better understand your cycle and ovulation then you can start tracking BBT the first day after your period ends and continue right through (at least for the first few cycles) until you get your period again.
You want to make sure you test first thing in the morning- before you move around. This will ensure the most accurate reading.
If you do have to get up within a few hours of your alarm - you can still track your temp- just make sure you note this as you likely will see your temperature is a little higher that day then what is typical (for where you are in your cycle) ** remember your temp is higher in the luteal phase due to ovulation 😉
#ovulation #bbt #basalbodytemperature #basalbodytemperaturetracking #lutealphase #progesterone #ovulationtracking #fertilitycoach #fertilitycoaching #nutritionistsoftiktok #ttcjourney
So, here’s the quick and dirty ▶️
If you are basal body temperature tracking to help better understand your cycle and ovulation then you can start tracking BBT the first day after your period ends and continue right through (at least for the first few cycles) until you get your period again.
You want to make sure you test first thing in the morning- before you move around. This will ensure the most accurate reading.
If you do have to get up within a few hours of your alarm - you can still track your temp- just make sure you note this as you likely will see your temperature is a little higher that day then what is typical (for where you are in your cycle) ** remember your temp is higher in the luteal phase due to ovulation 😉
#ovulation #bbt #basalbodytemperature #basalbodytemperaturetracking #lutealphase #progesterone #ovulationtracking #fertilitycoach #fertilitycoaching #nutritionistsoftiktok #ttcjourney
I’m not going to let this slide…
In addition to the ones listed in the video, here are a few other tips for picking a protein powder
*I should say that you DO NOT have to use a protein powder to be healthy or to get enough protein.
When picking a protein powder choose:
✅ Organic
✅ Plant-based
✅ Each scoop is between 15-25g protein
✅Free of major allergens like gluten and dairy
✅ Free of anything soy related (like soy lecithin)
✅ You should be able to pronounce and identify all ingredients
Here’s a smoothie recipe to get you started 😋
3/4 cup frozen organic mango
1 lime squeezed
1 scoop vanilla or unsweetened protein powder
1 cup baby spinach - organic
1 tbsp ground flax or chia seeds
1.5 cups water * you may need to add more if you like a thinner consistency + handful of ice
Will you make this? Comment ✅ if you will!
#fertilityjourney #fertilitycoach #fertilitynutritionist #fertilitynutrition #nutritionist #fertilitydiet #proteinshake
In addition to the ones listed in the video, here are a few other tips for picking a protein powder
*I should say that you DO NOT have to use a protein powder to be healthy or to get enough protein.
When picking a protein powder choose:
✅ Organic
✅ Plant-based
✅ Each scoop is between 15-25g protein
✅Free of major allergens like gluten and dairy
✅ Free of anything soy related (like soy lecithin)
✅ You should be able to pronounce and identify all ingredients
Here’s a smoothie recipe to get you started 😋
3/4 cup frozen organic mango
1 lime squeezed
1 scoop vanilla or unsweetened protein powder
1 cup baby spinach - organic
1 tbsp ground flax or chia seeds
1.5 cups water * you may need to add more if you like a thinner consistency + handful of ice
Will you make this? Comment ✅ if you will!
#fertilityjourney #fertilitycoach #fertilitynutritionist #fertilitynutrition #nutritionist #fertilitydiet #proteinshake
Tracking your basal body temperature (BBT) is critical if you want to confirm ovulation from home.
This is one critical concept I teach ALL my clients. We need to understand our bodies and our fertile signs.
So grab a digital thermometer and upon waking, slowly grab and take your temp… then record this number.
First thing I want you to do is just take note of the difference in temp before and after ovulation.
So if you ovulated on day 13, typically the next morning you should notice an increase in temp by .5-1 degree.
Questions? Drop them below ⬇️
#bbt #basalbodytemperature #ovulation #ovulationtesting #fertilitycoach #fertilityjourney #fertilewindow #getpregnantfast #getpregnant
This is one critical concept I teach ALL my clients. We need to understand our bodies and our fertile signs.
So grab a digital thermometer and upon waking, slowly grab and take your temp… then record this number.
First thing I want you to do is just take note of the difference in temp before and after ovulation.
So if you ovulated on day 13, typically the next morning you should notice an increase in temp by .5-1 degree.
Questions? Drop them below ⬇️
#bbt #basalbodytemperature #ovulation #ovulationtesting #fertilitycoach #fertilityjourney #fertilewindow #getpregnantfast #getpregnant
🤍🤍Kidding but not kidding…🤍🤍
Of course there are exceptions to every rule.. if you have PCOS and are celiac or know you don’t feel well after eating gluten then of COURSE you should not be eating it.
Have you been at this TTC thing awhile and feel like you have “tried everything”?
I hear this often. OF COURSE there are exceptions but for many, IMO, we just need to dig further 😉
And well, keto in the short term could have some benefits, long term it’s not a sustainable option to support your fertility.
After 15 years of working 1:1 with clients, I’ve never seen anyone sustain this type of eating…. Plus, IMO, people with a uterus need carbs as part of a balanced fertility diet 👍🏻
Don’t forget to like and follow for more fertility related content 🤍
#fertilitycoach #fertilitynutrition #fertilitynutritionist #nutritionist #pcos #pcoscoach #pcosdiet #pcosfood #pcospregnancy #ttc #ttcjourney #ttcsupport #getpregnant #getpregnantsooner
Of course there are exceptions to every rule.. if you have PCOS and are celiac or know you don’t feel well after eating gluten then of COURSE you should not be eating it.
Have you been at this TTC thing awhile and feel like you have “tried everything”?
I hear this often. OF COURSE there are exceptions but for many, IMO, we just need to dig further 😉
And well, keto in the short term could have some benefits, long term it’s not a sustainable option to support your fertility.
After 15 years of working 1:1 with clients, I’ve never seen anyone sustain this type of eating…. Plus, IMO, people with a uterus need carbs as part of a balanced fertility diet 👍🏻
Don’t forget to like and follow for more fertility related content 🤍
#fertilitycoach #fertilitynutrition #fertilitynutritionist #nutritionist #pcos #pcoscoach #pcosdiet #pcosfood #pcospregnancy #ttc #ttcjourney #ttcsupport #getpregnant #getpregnantsooner
OK so, protein.
We know we need it yet most of us still don’t get enough.
How much you need depends on a variety of factors - gender, goals, activity level etc. But an easy start is by aiming for 0.8g protein per kg of body weight…this still isn’t enough IMO but it’s a good start!
Protein is really critical - it’s our build and repair macronutrient (think building healthy egg cells 😉) but also for hormone balance, such as insulin. If your insulin is wonky then you will likely have elevated levels of inflammation, other critical sex hormones will likely be impacted - like progesterone - and you will have poor sleep and higher levels of stress/anxiety….the list goes on.
So how do I get enough protein for me?
I start with a protein heavy breakfast. Like 25g. This often includes 3 -4eggs and collagen powder or a smoothie with protein powder (drop a🤍 in the comments if you want me to send you my favourite plant-based protein powder).
Doing this stabilized my blood sugars for the day and sets me up for reduced cravings, more productivity, energy, motivation and a good sleep the next night.
So, the question is, are you getting enough?
Remember, drop that🤍 if you want me to send you my favourite protein powder name!
#fertilitycoach #fertilitynutritionist #nutritionist #proteinshake #dietician #fertilityfoods #fertilitydiet #eggquality #eggqualitydiet #foodsforfertility
We know we need it yet most of us still don’t get enough.
How much you need depends on a variety of factors - gender, goals, activity level etc. But an easy start is by aiming for 0.8g protein per kg of body weight…this still isn’t enough IMO but it’s a good start!
Protein is really critical - it’s our build and repair macronutrient (think building healthy egg cells 😉) but also for hormone balance, such as insulin. If your insulin is wonky then you will likely have elevated levels of inflammation, other critical sex hormones will likely be impacted - like progesterone - and you will have poor sleep and higher levels of stress/anxiety….the list goes on.
So how do I get enough protein for me?
I start with a protein heavy breakfast. Like 25g. This often includes 3 -4eggs and collagen powder or a smoothie with protein powder (drop a🤍 in the comments if you want me to send you my favourite plant-based protein powder).
Doing this stabilized my blood sugars for the day and sets me up for reduced cravings, more productivity, energy, motivation and a good sleep the next night.
So, the question is, are you getting enough?
Remember, drop that🤍 if you want me to send you my favourite protein powder name!
#fertilitycoach #fertilitynutritionist #nutritionist #proteinshake #dietician #fertilityfoods #fertilitydiet #eggquality #eggqualitydiet #foodsforfertility
For women who suffer with blood sugar imbalance / insulin resistance- upping magnesium rich foods can be helpful.
These include spinach 🥬, lentils and dark chocolate 🍫
But blood sugar management isn’t the only amazing function of magnesium. This is a often deficient mineral that plays a critical role in our body.
▶️ regulates blood pressure
▶️ it helps regulate the digestive system. Moving waste out is imperative to a healthy body, magnesium helps to relax the bowels and allow stool to move through as needed. You’ve heard me say this before, the Gi system is integral for supporting fertility
▶️ helps convert food into energy
But sadly many of us are deficient!
Talk to your PCP about testing your magnesium status 🤍🤍
If this was helpful don’t forget to like and follow for more fertility support 🤍
#magnesium #magnesiumforfertility #fertilitycoach #fertilitycoaching #ttccoach #fertilityminerals #progesterone #magnesiumbenefits #nutritionist #nutritionistapproved
These include spinach 🥬, lentils and dark chocolate 🍫
But blood sugar management isn’t the only amazing function of magnesium. This is a often deficient mineral that plays a critical role in our body.
▶️ regulates blood pressure
▶️ it helps regulate the digestive system. Moving waste out is imperative to a healthy body, magnesium helps to relax the bowels and allow stool to move through as needed. You’ve heard me say this before, the Gi system is integral for supporting fertility
▶️ helps convert food into energy
But sadly many of us are deficient!
Talk to your PCP about testing your magnesium status 🤍🤍
If this was helpful don’t forget to like and follow for more fertility support 🤍
#magnesium #magnesiumforfertility #fertilitycoach #fertilitycoaching #ttccoach #fertilityminerals #progesterone #magnesiumbenefits #nutritionist #nutritionistapproved
Did you guess it yet?
Here are some more clues:
✅ This vitamin can be found in foods like mushrooms, salmon, and sardines.
✅ This vitamin is critical for immune support.
✅ Your body manufacturers this nutrient itself … and in fact it’s actually a hormone.
ANSWER…. **drumroll 🥁 please** ⬇️
Vitamin D is a powerhouse nutrient that when TTC, you can’t live without.
I recommend testing prior to TTC to ensure your levels are adequate. If not, speak with your healthcare team about a dose that is right for you.
Tips for maximizing your vitamin D status:
✔️Get full-body morning sun as often as possible
✔️Eat more foods rich in vitamin D (see above)
✔️Work near a window to capitalize on the sun
✔️Support absorption and gut health
#vitamind #sunshinevitamin #hormonehealth #fertilitycoach #fertilitynutritionist #hormonebalance #ttctips #miscarriageprevention
Here are some more clues:
✅ This vitamin can be found in foods like mushrooms, salmon, and sardines.
✅ This vitamin is critical for immune support.
✅ Your body manufacturers this nutrient itself … and in fact it’s actually a hormone.
ANSWER…. **drumroll 🥁 please** ⬇️
Vitamin D is a powerhouse nutrient that when TTC, you can’t live without.
I recommend testing prior to TTC to ensure your levels are adequate. If not, speak with your healthcare team about a dose that is right for you.
Tips for maximizing your vitamin D status:
✔️Get full-body morning sun as often as possible
✔️Eat more foods rich in vitamin D (see above)
✔️Work near a window to capitalize on the sun
✔️Support absorption and gut health
#vitamind #sunshinevitamin #hormonehealth #fertilitycoach #fertilitynutritionist #hormonebalance #ttctips #miscarriageprevention
If I could tell my younger self something - even as a nutritionist- it would be just this ▶️ it all adds up, it all means something.
I wanted a baby SO BAD that I was always searching for that magic bullet … and as a result of the stress caused by this, I slacked on REALLY REALLY important things like mindset and exercise.
When really, right in front of me where super critical and FOUNDATIONAL concepts that I could have been honing in on.
And I see this with clients and my online community ALL THE TIME…the flipping from one thing to another bc they really don’t know if what they are doing is right for them or they are looking for what else…
And I love the idea of trying new things, but not at the expense of the foundations.
So, if this sounds like you and you are unsure if what you are doing is right for you, or need a more a sustainable plan, or need more support or just more of the stuff that will move the needle… comment 🤍 below and let’s figure that out together.
Xo Michelle
#fertilitycoach #fertilitynutrition #fertilitynutritionist #fertilityfood #fertilityawareness #fertilitydiet #fertilitytips #ttccoach #ttcsupport #getpregnantsooner #getpregnantnaturally
I wanted a baby SO BAD that I was always searching for that magic bullet … and as a result of the stress caused by this, I slacked on REALLY REALLY important things like mindset and exercise.
When really, right in front of me where super critical and FOUNDATIONAL concepts that I could have been honing in on.
And I see this with clients and my online community ALL THE TIME…the flipping from one thing to another bc they really don’t know if what they are doing is right for them or they are looking for what else…
And I love the idea of trying new things, but not at the expense of the foundations.
So, if this sounds like you and you are unsure if what you are doing is right for you, or need a more a sustainable plan, or need more support or just more of the stuff that will move the needle… comment 🤍 below and let’s figure that out together.
Xo Michelle
#fertilitycoach #fertilitynutrition #fertilitynutritionist #fertilityfood #fertilityawareness #fertilitydiet #fertilitytips #ttccoach #ttcsupport #getpregnantsooner #getpregnantnaturally
Food makes a difference!
The Journal of Nutrition and Metabolism is jam-packed with human and animal studies suggesting that the beneficial impact of beta-carotene is far reaching.
Here’s another highlight ▶️ a diet containing 400mcg of beta-carotene from orange coloured fruits like mandarins may have the potential to delay age-related ovarian deterioration by 1.3 years.
Anything to support our fertility right?
What is your favourite orange food? Leave an emoji 👇🏻 in the comments.
Helpful? don’t forget to save!
#betacarotene #oranges #citrus #fertilityfoods #fertilityfoodsforgettingpregnant #pumpkin #squash #mandarinorange #fertilitynutritionist #ovarianaging #antiinflammatorydiet #antiinflammatoryfood
The Journal of Nutrition and Metabolism is jam-packed with human and animal studies suggesting that the beneficial impact of beta-carotene is far reaching.
Here’s another highlight ▶️ a diet containing 400mcg of beta-carotene from orange coloured fruits like mandarins may have the potential to delay age-related ovarian deterioration by 1.3 years.
Anything to support our fertility right?
What is your favourite orange food? Leave an emoji 👇🏻 in the comments.
Helpful? don’t forget to save!
#betacarotene #oranges #citrus #fertilityfoods #fertilityfoodsforgettingpregnant #pumpkin #squash #mandarinorange #fertilitynutritionist #ovarianaging #antiinflammatorydiet #antiinflammatoryfood